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Pilates Test Flashcards

1
Q

How many vertebrae are in the cervical spine?

A

Seven (7)

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2
Q

What is the largest and most important neck muscle?

A

Sternocleidomastoid (SCM)

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3
Q

What is the Sternocleidomastoid (SCM)?

A

Largest and most important neck muscle

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4
Q

What is the primary role of the Sternocleidomastoid (SCM?)

A

Movement of the neck, side bending

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5
Q

How the Sternocleidomastoid connected to the body?

A

Runs from the skull , just behind the earlobe to the sternum (breast bone) and clavicle (collarbone)?

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6
Q

What are the Erector Spinae muscles?

A

Muscles of the neck and are a bundle of muscles and tendons and not one muscle

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7
Q

How is the Erector Spinae muscle connected within the body?

A

Extends through the lumbar, thoracic and cervical regions and lies in the groove to the side of the vertebral column.

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8
Q

What is the Levator Scapulae Muscle responsible for?

A

Hunching of the shoulders (Shoulder Shrug) and is usually tense which can lead to neck pressure

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9
Q

Where is the Levator Scapulae located?

A

Next to Trapezius muscle

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10
Q

What are the “SITS” Shoulder muscles?

A

Supraspinatus (top), Infraspinatus (middle), Teres Minor (bottom) and Subscapularis (underneath front of ribs)

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11
Q

What are the “Scapular Anchors” muscles?

A

Lower Trapezius, Serratus Anterior

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12
Q

What is scapular depression?

A

Pulling the shoulder blades down

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13
Q

What is the remedial exercise to find the shoulder muscles?

A

Practice relaxed engagement vs. active Lat engagement to pull blades down

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14
Q

What muscles are engaged in relaxed/passive and active shoulder/scapula engagement?

A

Lat muscles engage and chest opens to draw scapulae back and down

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15
Q

Does the should have more than one joint?

A

Yes

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16
Q

What are two important contrasting functions of the shoulder?

A

It must be flexible and also provide a strong stable fixed point

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17
Q

What happens if the rotator cuff muscles are weak?

A

Shoulder will drift up

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18
Q

What does the Supraspinatus do?

A

Abducts the arm and can lift the arm alone even if the deltoid is paralyzed

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19
Q

What does the Infraspinatus perform?

A

External Rotation

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20
Q

What does the Teres minor perform

A

External Rotation

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21
Q

What does the Subscapularis do?

A

Internally rotates and adducts the arm

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22
Q

What are the “IT” muscles of the shoulder?

A

Infraspinatus and Teres Minor. Both are external rotators

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23
Q

What is the most frequently broken bone of the shoulder and why?

A

Collarbone/Clavicle It articulates with the sternum and scapula and is flat, elongated and S-Shaped

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24
Q

What is the scapula?

A

Shoulder Blade; Flat Triangular bone with three borders (medial, lateral, superior)

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25
Q

What is the humerus?

A

It is a bone of shoulder because of how it articulates and association of movement. The head of the humerus articulates with the glenoid cavity of the scapula

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26
Q

What is the primary joint of the shoulder?

A

The glenohumeral joint

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27
Q

What are the muscles of the scapula?

A

Serratus anterior, subclavis, pec minor, levator scapulae, rhomboids, trapezius

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28
Q

What does the serratus anterior muscle do for the scapula?

A

Holds it in place and functions in abduction and rotation.

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29
Q

What does the subclavis muscle do for the scapula?

A

It depresses the clavicle

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30
Q

What does the pec minor muscle do for the scapula?

A

It stabilizes the scapula and pulls it down and forward

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31
Q

What does the levator scapulae muscle do for the scapula?

A

Elevates and downwardly rotates the scapula

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32
Q

What does the rhomboid muscle do for the scapula?

A

Adducts and assists in downward rotation

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33
Q

What does the Trapezius muscle do for the scapula?

A

Adducts the scapula, rotates upward and elevates the clavicle

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34
Q

Are the “SITS” muscles considered part of the arm?

A

Yes

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35
Q

What are the “SITS” muscles?

A

Rotator cuff

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36
Q

What are rotation of the “SITS muscles?

A

Supraspinatus = Abduction of the arm; Infraspinatus/Teres Minor = external rotation; Subscapularis = internal rotation of the arm

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37
Q

What are movements of the scapula?

A

Elevation (moves upward away from ribcage); Depression (moves downward and against the ribcage); Lateral rotation (protraction/abduction - medial border moves away from the spine and lateral angle moves anteriorly); Medial Rotation (Retraction/Adduction - medial border moves towards spine and lateral angle moves posteriorly); Rotation Downward (inferior angle moves toward midline); Rotation Upward (inferior angle moves away from midline)

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38
Q

During spine work; what modification assists with alleviating forward or internally rotated shoulder?

A

Palms up

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39
Q

What should you monitor of the arms?

A

Hyperextension of the elbow and relationships to the shoulders (forward shoulders = internal arm rotation = shoulder issues)

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40
Q

What is the remedial exercise for the arm?

A

Shoulder squares - on the wall (face wall)

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41
Q

What is the most mobile joint in the arm?

A

Glenohumeral but also very unstable

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42
Q

What are the movements of the arm?

A

Anterior Flexion (can go beyond 90 - straight out in front); posterior extension - behind you, smaller range of motion; lateral abduction - beyond 90 arm moves close to the midline - up & down; medial adduction - combined with extension to move the arm behind the body or with flexion in front of the body; rotation (medial/lateral) of the humerus on its axis

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43
Q

Are the “SITS” muscles considered part of he arm muscles?

A

Yes

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44
Q

What are the muscles of the arm?

A

Deltoids; Teres Major; Lats dorsi; Pec major; Triceps; Biceps and Coracobrachialis

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45
Q

What is the remedial exercise for the wrist/hand?

A

Tripod Wrist (3 points of weight distribution); Wrist rollers/sandbags: use dowel or small hand weight

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46
Q

What are the bones of the wrist?

A 
Proximal Row: lateral to medial 
Scaphoid, lunate, triquetral, pisiform
Distal Row: lateral to medial
Trapezium, Trapezoid, Capitate, Hamate
Saying "Some lovers try positions that they can't handle
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47
Q

What are bones of the hand?

A

Carpals, Metacarpals, Phalanges

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48
Q

What are movements of the wrist?

A

Flexion, extension, ab/adduction

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49
Q

What is posterior lateral breath

A

Breathing into the lower rib cage

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50
Q

What is an internal shower?

A

Oxygenation of the body

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51
Q

What are remedial exercises for breathing?

A
  1. Fogging: Exhale fog a mirror and draw ribcage together like a corset (trans ab), on next inhale see if you can’t keep ab contraction.
  2. Posterior lateral breath - wrap a theraband around ribcage hold tight and have client visual expanding and stretching the band
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52
Q

What are erector spinae?

A

Lower back spine

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53
Q

What does inhalation facilitate?

A

Torso extension and rotation and decompresses the spine

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54
Q

What does exhalation facilitate?

A

Torso flexion and increased lower-ab pressure, which stabilizes and compresses the lumbar spine

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55
Q

What is inhalation?

A

lends to extension and rotation

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56
Q

What is exhalation?

A

Flexion

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57
Q

What is rib popping?

A

When ribs splay, loose connection, upper abs are disengaged and back arches

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58
Q

What is a remedial exercise for the torso/rib cage?

A

Hook lying, lower ribs down while flexing arms up and overhead, maintain ribcage while moving arms

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59
Q

What is torso stability?

A

Ability to maintain the torso position while working the limbs

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60
Q

What cause one to lose torso stability?

A

Muscle imbalance or weakness of intrinsic muscles will cause loss of stability?

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61
Q

What are movements of the torso/trunk?

A

Flexion/Extension; lateral flexion (side to side); rotation

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62
Q

What are 3 basic functions of the spine?

A
  1. Provides a strong stable foundation for weight bearing 2. Permits flexibility in movement 3. Bony framework to protect spinal cord
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63
Q

What is imprinting your spine?

A

Flattening of the back to the mat/ground

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64
Q

What is proprioception?

A

Body sense of space

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65
Q

What is a mouse house?

A

Moving top hip away from bottom rib

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66
Q

What does prone mean?

A

On stomach

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67
Q

What are remedial exercises for the spine?

A
  1. Imprint spine 2. Pelvic clocks
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68
Q

What is a posterior tilt?

A

Tucking the pelvis

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69
Q

What does the pelvis do?

A

Acts a stabilizer and base for the spine and has direct impact on the spine as it position of tilt determines the quality of the curves

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70
Q

What is pelvic stability?

A

Ability to hold the pelvis in a neutral position against work

71
Q

What causes one to lose pelvic stability?

A

Intrinsic muscles are not strong enough to fight the pull of the larger muscles or when there is an imbalance between opposing large muscle groups

72
Q

What is the “Pelvic ring”?

A

Cylinder structure composed of several articulating or fused bones

73
Q

Is the hip bone a ball and socket joint?

A

Yes, and is where the femur attaches to the pelvis

74
Q

What is synovial fluid?

A

Lubrication created by the hip movement

75
Q

What does ASIS stand for?

A

Anterior, superior, iliac, spine

76
Q

What is another word for ASIS?

77
Q

What is false rotation?

A

Occurs at head or hips rather than the spine

78
Q

What is Kyphotic?

A

Also known as Hyperkyphosis. It is a rearward curvature of the thoracic spine, resulting in a protuberant upper bank. Chin juts forward, pelvis is posteriorly tilted and respiration may be inhibited. Humpback or Hunchback

79
Q

What is tight on someone that is Kyphotics (Hyperkyphosis)

A

Chest muscles and posterior neck muscles/paraspinals

80
Q

What is weak on someone that is Kyphotic?

A

Spinal Extensors/paraspinals, anterior neck flexor muscles

81
Q

What does a Kyphotic person need to strengthen?

A

Abs to support lumbar region, spinal extensors/paraspinals

82
Q

What does a Kyphotic person need to stretch?

A

Pecs/Chest Muscles

83
Q

What is Hyperlordosis (Hyperlordotic)?

A

Increased concavity of lumbar or cervical curve accompanied by a forward/anterior pelvic tilt. Lumbar spine is extended, knees are slightly hyperextended and hips joints are flexed

84
Q

What is tight on someone that has Hyperlordosis?

A

Hip Flexors and erector spinae/paraspinals muscles

85
Q

What is weak on someone that has Hyperlordosis?

A

Abs and Hams, Weak forefeet (Weight back); hyperextended knees

86
Q

What needs to be strengthened on some that has Hyperlordosis?

A

Abs, Adductors, Intrinsics muscles of the feet, Hamstrings, Lats

87
Q

What needs to be stretched on Hyperlordosis?

A

Quads, Psoas and lower back

88
Q

What is sway back?

A

Also called “Model’s posture.” Posteriorly tilted pelvis, weight into the heels, rib cage collapsed to keep balance, shoulders rounded, flattened lumbar curve and an increased thoracic kyphosis (upper back curvature)

89
Q

What is tight on someone that has Sway Back?

A

Hams, Pec and posterior neck and low back muscles/paraspinals

90
Q

What is weak on someone that has a Sway Back?

A

Hip Flexors, Quads, upper back muscles, anterior neck muscles, weak forefeet (weight back) = Achilles tendonitis

91
Q

What needs to be strengthened on a Sway Back?

A

Hips Flexors, Traps, Intrinsic muscles of foot, rhomboids

92
Q

What needs to be stretched on Sway Back?

A

Hams and Pecs

93
Q

What is Hypolordosis (Flat Back, Military)?

A

Decreased mobility in torso and decreased hip extension

94
Q

What is tight on a Hypolordosis?

A

Hams and Glutes

95
Q

What is weak on Hypolordosis?

A

Hip Flexors and Erector Spinae

96
Q

What needs to be strengthened on a person who has Hypolordosis?

A

Hip Flexors, Back extensors and abs

97
Q

What needs to be stretched on a person who has Hypolordosis?

A

Hams, Glutes and Piriformis

98
Q

What is Scoliosis?

A

a lateral curvature of the spine.

99
Q

What are primary curvatures of the spine?

A

Include thoracic and sacral kyphotic curvatures.

100
Q

What are the secondary curvatures of the spine?

A

Cervical and lumbar. These are developed during infancy as children begin to bear weight of head, etc.

101
Q

Are the main functions of the spine incompatible?

102
Q

What are the main functions of the incompatible spine?

A

Stability vs. Flexibility

103
Q

When your spine is in flexibility mode, where does the movement occur?

A

At the Facet joints

104
Q

How many vertebrae in the cervical spine?

105
Q

What is special about C1 and C2 of the cervical spine?

A

C1 (atlas), C2 (Axis) have special modifications for support and movements of the skull

106
Q

How many vertebrae in the thoracic spine?

A

12 T1 - T12

107
Q

How many vertebrae in the lumbar spine?

108
Q

What is special about the lumbar vertebrae?

A

Weight-bearing structures

109
Q

What does L5 do?

A

Articulates with the sacrum. Support weight of the body and provide attachment sites for muscles of the trunk and back

110
Q

What is the Sacrum?

A

Fused vertebrae. S1 - S5. It provides stability and strength to the pelvic architecture.

111
Q

What is the Coccyx?

A

It is the tailbone and is 3 - 4 fused vertebrae

112
Q

How many vertebrae are total in the spine?

113
Q

What does a slipped disc mean?

A

slang for disc bulge or herniation

114
Q

What are the muscles of the back called?

A

Superficial (Rhomboid minor and major), intermediate (iliocostalis, lomgissimus and spinalis = Erector spinae) and deep layers (stabilizing vertebrae and assist in extension and rotation)

115
Q

What are costal facets?

A

Articulate to form synovial joints. Permit gliding movements between adjacent vertebrae during flexion, extension and lateral bending.

116
Q

What is the intention of the neutral spine/pelvic neutral?

A

To maintain integrity of the curves of the spine and to allow the musculature to provide the best proprioception. Paraspinals/Mutifidus muscles fires in neutral

117
Q

What are landmarks for finding neutral spine/pelvic neutral?

A

12/T-point (Imprint) and 6/Tailbone (heavy hips)

118
Q

How do you find neutral in supine position?

A

There are 2 ways. 1. Hook lying position/Hips Bones and public bone horizonal level (Neutral pelvis) This forms a triangular shape. Imagine a glass of water on lower abs. 2. Thoracic/Lumbar positioning. Hook lying position/ 12 should remain down and pressed into the mat. 6 should be down on the mat with all vertebrae between the two landmarks into a soft natural arch. Imagine a small place for lady bugs

119
Q

How do you find neutral in side lying position?

A

Stack hops, reach long with the top leg, create space under the waistline (Mouse house)

120
Q

How do you find neutral in Prone?

A

Pubic bone and ASIS align anteriorly with the 10th rib. Reach out thru crown of the head to avoid hyperextension, cue reach out of the spine and engaging abs up into spine, pillow under pelvis if needed

121
Q

How do you find neutral in Plank?

A

Public bone and ASIS align (angle to the floor), tailbone slightly tucked under, shoulder blades anchored flat on ribs, pelvis level, abs pulled up into spine. Cure image of rainbow.

122
Q

How to find neutral when seated?

A

Visual a pelvic bowl. Rock pelvis when sits bones feel most prominent or boney, shoulders over hips

123
Q

How to find neutral standing, kneeling?

A

Align the upper core as if the thorax, pelvis were columns and need to be stacked. ASIS align with lower rib points, shoulders down, head over shoulders

124
Q

What is the remedial exercise of neutral spine/neutral pelvis?

A

Imprinting spine, Pelvic Clocks

125
Q

What is a posterior tilt?

A

Tucking of the pelvis

126
Q

What is the intention of the Hips/Pelvis?

A

Proper alignment

127
Q

What are the muscular focus/muscles used of Hips/Pelvis?

A

Core, Muscles of pelvis and pelvis floor

128
Q

What is the movement/position of the Hips/Pelvis?

A

Neutral pelvis will correlate to a neutral spine

129
Q

What do you monitor of the hips/pelvis?

A

Hip hiking, ASIS is not level, over tucking or over arching hips/pelvis

130
Q

What is the remedial exercise to practice Hips/Pelvis?

A

Pelvic Clocks

131
Q

What is the hip?

A

A ball and socket joint where femur attaches to the pelvis. Receives weight of the upper body and passes it to the lower limbs.

132
Q

What is the pelvis

A

Absorbs stress from lower limbs, acts as a stabilizer and base for the spine and has a direct impact on the spine as it position of tilt determines the quality of its curves.

133
Q

What is pelvic stability?

A

Ability to hold pelvis in a neutral position against work.

134
Q

What causes one to lose pelvic stability?

A

Intrinsic muscles are not strong enough to fight the pull of the larger muscles or when there is an imbalance between opposing large muscle groups.

135
Q

What is the pelvic ring?

A

a Cylinder structure composed of several articulating or fused bones. Receives weight of the upper body and passes weight to lower limbs

136
Q

What is synovial fluids?

A

Your hip does not have a blood supply and receives nourishment from flow of synovial fluids

137
Q

What is ASIS?

A

Part of Hip/Pelvis. Anterior Superior Iliac spine (ASIS) and Posterior Superior Iliac spine (PSIS)

138
Q

What are the bones of the pelvis?

A

ilium, ischium, pubis, sacrum, coccyx

139
Q

What are bones of the hips?

A

ilium and femoral head

140
Q

What are the muscle pairs of the hip/pelvis?

A

Flexors/Extensors: Abductors/Adductors; Internal/External Rotators

141
Q

What are the movements of the hip/pelvis?

A

Flexion/Extension; Abduction/Adduction; Medial/Lateral Rotation; Retroversion (backward tilt)/Anteversion

142
Q

What are the quadrants of the pelvis (side view)?

A

Ilium (top); Ischium (lower rear); Pubis (lower forward)

143
Q

What makes up the CAGE?

A

TA (Transverse Abdominals); Pelvic Floor; Diaphragm and Multifidus

144
Q

What are the 4 layers of the abdominals? Deepest to outermost

A

Transverse - Deepest layer, acts as a belt around the waist “TA”; Internal Obliques: assist in flexion of the trunk, side bending and rotation of the torso; external obliques: flexes trunk; side bending unilateral and rotation contralateral; Rectus Abdominus: outermost layer, compression of abs and trunk flexion

145
Q

What is the remedial exercise to practice and find placement of the core?

A
  1. Palpating the TA 2. Knee Sway 3. Knee Fold 4. Leg Slide
146
Q

What is the term “inner unit” used to describe?

A

Pelvic floor or Kegel alone

147
Q

What is the purpose of the core?

A

Center of gravity from where all movement is navigated. It distributes weight, absorbs and transfers forces.

148
Q

What are the Multifidus?

A

Back Stabilizers -Deepest layer of muscle to the spine, essential component of the core and acts as a stabilizer to the spine, assuming a neutral pelvis position should immediately active the multifidus

149
Q

What is the muscle focus/muscle used in Multifidus?

A

There are 4 muscles that are major joint stabilizers for the lower back. They are TA, Mutifidus, Glutes Maximus, together with its co-contractors PSOAS (Hip flexors)

150
Q

What is the position/movement of the Multifidus?

A

Spinal Extension and rotation; neutral pelvis/spine

151
Q

What do you monitor in the Multifidus?

A

Equal contraction left and right; neutral spine/pelvis

152
Q

What is a remedial exercise for the Multifidus?

A

Cat/Cow in quadruped position

153
Q

What is the intention of the Kegel?

A

Creates foundation of support for the core; stability of the pelvis and organs

154
Q

What do you monitor when observing Kegels?

A

Don’t let Rectus Abdominus muscles dominate. Maintain pelvic neutral

155
Q

What are remedial Kegel exercises?

A
  1. Pelvic Elevators 2. Standing Kegel
156
Q

What is the intention of the legs?

A

Focus of work, alignment

157
Q

What is the muscle focus of the legs?

A

Quads, Hams, Add/Abbductors, Glutes

158
Q

What do you monitor with legs?

A

Bow legged/Knock kneed and Hyperextension

159
Q

What are the remedial exercises for the legs?

A
  1. Heel - Hamstring - Glute Connection in Hook Lying position 2. Leg Slide
160
Q

What is the intention of the knee?

A

Alignment and tracking

161
Q

What is the movement of the knee?

A

Tracking over first ray (second toe); Working within or towards the frame

162
Q

What do you monitor with the knee?

A

Hyperextension; Pain; Bow legged/knock kneed, Locking of knees/snapping knees on extension

163
Q

What is the VMO?

A

Vastus Medialis Obliques

164
Q

What exercise fires the VMO?

A

Reverse Scooter, 1R

165
Q

What is the “Screwing home” knee mechanism?

A

Locks everything into place

166
Q

Does the knee participate in extension and flexion?

167
Q

What are the four primary bones of the knee?

A

Femur, Tibia, Fibula and Patella

168
Q

What is the intention of the foot/ankle?

A

Alignment and weight distribution

169
Q

What do you monitor of the foot/ankle?

A

Pronation (Pouring soup)/Supination (Serve soup); Eversion/Inversion; Dorsiflexion/Plantar flexion

170
Q

What are the remedial exercises for the foot/ankle?

A

Tripod foot, just like tripod wrist

171
Q

What is inversion of the foot/ankle?

A

combination of adduction and plantar flexion

172
Q

What is eversion of the foot/ankle?

A

combination of abduction and dorsiflexion

173
Q

What do the feet do?

A

Provide weight distribution, shock absorption and flexibility

Pilates (2 decks)

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